PHUL — Upper Hypertrophy
Hypertrophy-day upper: incline DB press, flyes, seated rows and pulldowns, lateral and rear delts, then biceps and triceps — all in the 8-15 zone, short rests, high effort. ~65 min.
Estimated session
- Movements 8
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Incline Dumbbell Press Lead pressing movement, 8-10 reps. 1 warm-up set first 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 02 | Dumbbell Flyes Chest isolation, deep stretch, 12-15 reps. Final set AMRAP. 3 × 15–AMRAP · rest 1:15 | 3 | 15–AMRAP | 1:15 |
| 03 | Seated Cable Rows Mid-back volume, 10-12 strict reps. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Wide-Grip Lat Pulldown Lat width, 10-12 reps. 2 × 12–10 · rest 1:30 | 2 | 12–10 | 1:30 |
| 05 | Side Lateral Raise Side-delt isolation, 12-20 reps. Final set AMRAP. 3 × 15, last AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 06 | Face Pull Rear delt + upper back, 15-20 reps. 2 × 18–15 · rest 1 min | 2 | 18–15 | 1 min |
| 07 | Dumbbell Bicep Curl Biceps volume, 10-12 reps. 3 × 12–AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
| 08 | Triceps Pushdown Triceps volume, 10-15 reps. Final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Volume day: 8-15 zone at RPE 8-9, rest only 60-90 s on isolations, final set of every single-joint movement (flyes, laterals, curls, pushdowns) to RPE 9.5 or a true AMRAP. Lead with incline DB press while fresh; control the eccentric, do not throw load. Lateral and rear-delt work is the weak-point priority — do not rush it. Keep the seated row and pulldown at 10-12 strict reps, no body english. Sub machine press or pec deck for the DB work; match rep and RPE target.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the PHUL — Upper Hypertrophy template?
Volume day: 8-15 zone at RPE 8-9, rest only 60-90 s on isolations, final set of every single-joint movement (flyes, laterals, curls, pushdowns) to RPE 9.5 or a true AMRAP. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is PHUL — Upper Hypertrophy, and how long does it take?
PHUL — Upper Hypertrophy runs 8 movements and about 22 working sets, roughly 77 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Upper Hypertrophy version different?
PHUL — Upper Hypertrophy is the upper hypertrophy cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight